Isibingelelo selanga lesigamu yingxenye yokulandelana okugcwele okwenziwe ngaphambili kombhede wakho ngaphambi kokuthi uhambe noma ugijime emuva. (Bheka ukubonisana kwelanga ngokugcwele uma udidekile). Ivame ukusetshenziselwa njengokufudumala ukulandelana okude futhi kuyindlela enhle yokuqala iseshini yokuqhuba ekhaya. Futhi ngezinye izikhathi umzimba wonke ufinyelele esibhakabhakeni ulandelwa ukuhamba kancane kancane-ukugoqa ukugoba okuhamba phambili kunakho konke okudingayo.
Ezingqungqutheleni zakho ezimbalwa zokuqala, zizwe ukhululekile ukuchitha ukuphefumula eziningana ku-pose ngayinye njengoba ushintsha umzimba wakho nomqondo wakho kumkhuba wakho. Hambisa ku-pose elandelayo lapho ulungele ukungena noma ukuphumula njengoba kuchaziwe. Njengoba ushisa, zama ukwenza ukulandelana kufana nomoya ngamunye ngokuhamba.
1 - I- Mountain Pose - Tadasana
Qala ngokuma phambi kombhede wakho entabeni pose. Thatha isikhathi sokusetha ukulungiswa kwakho. Letha amahlombe akho phezu kwezinyathelo zakho nasezinkalweni zakho phezu kwezithende zakho. Vula amahlombe akho phansi. Hlanganisa imisipha yakho yezintambo, uphakamise ama-kneecaps akho. Ungakwazi ukuletha izandla zibe i- anjali mudra noma uvumele izingalo zihlale ezinhlangothini zakho izintende ziqhubekela phambili. Thatha ukuphefumula okungu- 5 kuya kweyishumi ukuphefumula ngokugcwele ngesikhathi samanje.
2 - I- Armed Arms Pose - U-Urdhva Hasatansana
Faka.
Finyelela izingalo zakho eziqonde ngqo ngaphesheya nangaphezulu ukuze u-urdhva hastasana. Ungaletha izintende zezandla zakho ezimbili ukuba uthintane noma uzigcine ibanga elikude. Noma iyiphi indlela, gcina amahlombe aphumule phansi ezindlebeni. Thatha amehlo akho ezandleni zakho eziphakanyisiwe.
3 - Ukuhamba phambili - Uttanasana
Exhale.
I-Swan idlulela emilenzeni yakho ibe yinhla yangaphambili . Khotha ngesifuba sakho. Ungakhothamela amadolo uma uthanda. Vumela ikhanda lakho lithembeke, qinisekisa ukuthi ukugcina isisindo sakho emabhola ozwayo. Uma uncike kakhulu ezintendeni, izinyathelo zakho zizobuyela emuva, zizikhiphe ngaphandle kokulungiswa.
4 - I- Flat Back - I-Ardha Uttanasana
Faka.
Phakamisela amathiphu akho omunwe, vusa ikhanda lakho, bese ufika esitelekeni emuva. Kubantu abaningi, ukuletha izandla zakho ekukhanyeni kwakho kuzoba yisimo esingcono sokuthi uhlehlise emuva. Ungakwazi ukubeka izandla zakho noma yikuphi emilenzeni yakho evumela ukuthi umgogodla uqonde. Zama ukugcina ukucindezela emilenzeni yakho kukhanya.
5 - Ukuhamba phambili - Uttanasana
Exhale.
Faka ngokujulile imilenze yakho ukuze ubuyele ku-uttanaana. Donsela isisu sakho kumgogodla wakho ukuze wenze ikamelo elengeziwe lefolda yakho phambili. Uma ufuna ukuthatha ukuphefumula okungaphezulu lapha ukuze ujulise ukulula kwakho, qhubeka. Abanye abantu bathanda ukuthatha izingxube eziphambene futhi nje baxhomeke. Ungase futhi uthathe izinzwane zakho ezinkulu ukuze ulandele kancane njengoba uhamba phambili.
6 - I-Armed Arms Pose - U-Urdhva Hastasana
Faka.
Phindela emuva i-swan yakho dive ukuze ubuyele ku-urdhva hastasana. Khotha ngesifuba sakho, njengoba nje wenza endleleni eya phansi. Uma ufika phezulu, qiniseka ukuthi amahlombe akho awazange ahlaselwe endleleni.
7 - Intaba yezintaba - Tadasana
Exhale.
Phindela emuva lapho uqale khona, entabeni pose. Khipha izingalo zakho emuva ezinhlangothini zakho bese uhambisa amahlombe akho phansi. Thatha izinkinobho eziningana ezigcwele, ezijulile futhi zixhumane ngaphambi kokuqala ukulandelana futhi. Uma uzizwa ulungele, ungaqhubekela phambili ku-salutation ephelele evela lapha.